Time and Date | Location | Session |
Wed 01 19:00 | West Totton Centre | Fartlek |
Fri 03 09:15 | Fritham | Kylies Run |
Fri 03 19:00 | Dibden | Social Run. All abilities |
Sun 05 09:00 | Hayling Island | HRRL. Hayling 10. See Events page |
Mon 06 19:00 | Calmore Industrial Estate | 3 x 15 mins @ LT ( off 3 mins) , 5 x 90 sec hills, |
Additional Homework Session. Week 9 Focus Training. Key Session Long Run. | N/A | 6 miles easy / 6 miles @ HMP / 15 mins easy |
Wed 08 19:00 | West Totton Centre | 321 Repeats |
Fri 10 09:15 | Deerleap | Kylies Run |
Fri 10 19:00 | Fritham | Social Run. All abilities |
Sat 11 Various | Popham Airfield | HXCL. See Events page |
Sun 12 09:30 | Itchen Valley Country Park | CC6 #2. Hosted by Stubbington ++. See Events page. |
Mon 13 19:00 | West Totton Centre | Kenyan Hills |
Additional Homework Session. None. It's the race this week. | N/A | |
Wed 15 19:00 | Calmore Industrial Estate | 5 x 3 mins @ HMP ( off 3 mins) |
Fri 17 09:15 | Bolton's Bench | Kylies Run |
Fri 17 19:00 | Acres Down | Social Run. All abilities |
Sun 19 10:00 | Bay House School | HRRL. Gosport Half. See Events page. |
Mon 20 19:00 | Calmore Industrial Estate | Russian Steppes |
Wed 22 19:00 | West Totton Centre | 1:20 Hills |
Fri 24 09:15 | Canadian Memorial | Kylies Run |
Fri 24 19:00 | Bank | Social Run. All abilities. |
Sun 26 08:00 | Ocknell Camp Site | The Stinger. You'll be marshalling hopefully |
Mon 27 19:00 | West Totton Centre | Mile Reps |
Wed 29 19:00 | Calmore Industrial Estate | Yasso 800s |
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If wanting to head to the pub after a Friday social session for a meal and/or a drink (whether running or not) – Please let Sean know so he can book tables.
Our Group System For Structured Training
For many of our sessions, we will split into groups of similar pace. If you're not sure which group to join ask a coach and they'll be happy to advise.
Generally speaking, the groups are broken down into the following abilities;
Group 1 – Race pace of below 7-minute miles (4:20 km)
Group 2 – Race pace between 7 and 8-minute miles (4:20 km - 4:58 km)
Group 3 – Race pace between 8 and 9-minute miles (4:58 km - 5:35 km)
Group 4 – Race pace between 9 and 10-minute miles (5:35 km - 6:12 km)
Group 5 – Race of 10-minute miles plus (6:12 km)
If dropping down from your normal group for any reason, you must run at the back of the group.
Group Paces for sessions
All times are for the front of the group
200m Reps
Group 1 - 0:41
Group 2 - 0:44
Group 3 - 0:49
Group 4 - 0:55
Group 5 - 1:01
400m Reps (VO2 Max)
Group 1 - 1:28
Group 2 - 1:35
Group 3 - 1:45
Group 4 - 1:59
Group 5 - 2:12
400m Reps (Speed)
Group 1 - 1:22
Group 2 - 1:28
Group 3 - 1:39
Group 4 - 1:51
Group 5 - 2:03
600m Reps
Group 1 - 2:12
Group 2 - 2:21
Group 3 - 2:27
Group 4 - 2:59
Group 5 - 3:18
800m Reps
Group 1 - 2:45
Group 2 - 3:10
Group 3 - 3:40
Group 4 - 4:05
Group 5 - 4:30
1km Reps
Group 1 - 5k Pace
Group 2 - 5k Pace
Group 3 - 10k Pace
Group 4 - 10k Pace
Group 5 - 10k Pace
1km Pitbull Reps
Group 1 - 3:16 \ 0:41
Group 2 - 3:30 \ 0:44
Group 3 - 3:58 \ 0:49
Group 4 - 4:26 \ 0:55
Group 5 - 4:54 \ 0:61
Mile Reps
Group 1 - 6:31+
Group 2 - 6:59+
Group 3 - 7:55+
Group 4 - 8:50+
Group 5 - 9:45+
2 Mile Reps
Group 1 - Tempo
Group 2 - Tempo
Group 3 - Tempo
Group 4 - Tempo
Group 5 - Tempo
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